Ingredients (4 servings)
1 lb lean ground beef (90–96% lean)
3 cups broccoli florets (fresh or frozen)
1 small onion, diced
2 cloves garlic, minced
1 cup cottage cheese (blended smooth — BIG protein boost)
½ cup beef broth
2 tbsp soy sauce (or coconut aminos)
1 tbsp Worcestershire sauce
1 tsp paprika
½ tsp black pepper
½ tsp salt (adjust to taste)
1 tbsp olive oil (optional if beef is lean)
Optional protein boosts:
½ scoop unflavored whey mixed into sauce
¼ cup Greek yogurt
2 tbsp nutritional yeast
🍳 Instructions
- Cook the Beef
Heat a skillet over medium-high heat.
Add ground beef and cook until browned.
Drain excess fat if needed.
Add onion + garlic, cook 2–3 minutes until soft.
- Add Broccoli
Add broccoli to the skillet.
If using fresh, add a splash of water and cover 3–4 minutes to steam.
If using frozen, add directly and cook until heated through.
- Make the Creamy Protein Sauce
While beef cooks, blend together:
✔ 1 cup cottage cheese
✔ ½ cup beef broth
✔ Soy sauce
✔ Worcestershire
✔ Paprika
✔ Salt & pepper
Blend until completely smooth — this makes a rich, creamy sauce with a huge protein boost and NO heavy cream.
(Optional: Stir in ½ scoop unflavored whey for even more protein.)
- Combine
Pour the cottage-cheese sauce into the beef and broccoli.
Stir and simmer on low heat for 3–5 minutes, allowing the sauce to thicken and flavors blend.
If it gets too thick, add a splash more broth.
- Serve
Serve over:
Rice
Cauliflower rice
Egg noodles
Mashed potatoes
Or enjoy it low-carb right from the skillet
💪 High-Protein Tips
To maximize protein in this dish:
✔ Use lean beef
✔ Use high-protein cottage cheese (15–17g per ½ cup)
✔ Add Greek yogurt for creaminess + protein
✔ Stir in unflavored whey after removing from high heat
✔ Add extra broccoli or mushrooms for volume + nutrients
